-Theraband Shoulder Seq
-Hollow and Arch Rocks (25 reps x 3 rounds)
5 stations x 3 rounds (take 60-90sec between stations)
RING SUPPORT HOLDS (15 sec holds)
-locked elbows, and rings externally rotated.
WALL HANDSTANDS (MAX HOLD x 2 sets)
-stomach or back to wall. You can lift hands of ground
and shift around if you want. Depending on wrist sensitivity,
use softer surface (yoga or panel mat).
-take as much time as you need between sets and record
times.
TAP (KIP) SWINGS (10 reps)
-Put towel between feet to keep lower half of body as
tight as possible. If towel comes out, start reps over.
-On upward portion of swing, watch toes come up. Idea
is to be coming up in a hollow position, leading with toes,
NOT hips or knees. Keep reinforcing the hollow front position
with each swing.
PUSH UP –> SHOULDER TOUCHES (10 reps)
-full push up with a shoulder touch on each shoulder at
the completion of each rep.
FALSE GRIP HOLDS W/ BALL (15 sec w/ each hand)
-take lacrosse ball in one hand and wrap wrist around
ring with that hand. With other hang from opposing ring for
support.
-if you are capable of hanging only from the hand with
the ball without hand on other ring, do it. It will be pretty
difcult.
A. 16 minute Alternating EMOM(alternate between SDL and box jumps)
-SDL(% of snatch; 3 second negative/rep)
>90%x3
>95%x3
>100%x2
>100-105%x2
>105-110%x1
>110-115%x1
>120%x1
-box jumps: 1rep @ increasing height/set
B. Clean pull + 3 position clean (mid thigh, top of knee, ground) x 3-5 sets.. off feel
C.  BN Snatch grip push press x 5 x 3.. hold each rep OH for perfect form
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